floFOCUS
11.15.26
HYROX
e2mom: (5 rounds)
- 2 sled rope pull + amrap burpee broad jump
- 250m ski + amrap farmers carry
- 200m run + amrap wall balls
- rest
11.14.26
Partner Chipper 8am class
3 rounds (40-min)
- 80 cal ski/row/bike
- 60 box jumps
- 40 hang power clean
- 20 burpees over bar
9AM is the Sweat & Social Sculpt workout
11.13.26
FLO THE 13th
BACK SQUAT — 4×5 @72% (1 tempo + 1 pause + 2 bs)
e3mom : (3 rounds)
- 6 each lm hack squat + 2 sled push +max cal bike
- 15 plate ground 2 oh + 12 oh lunges +9 burpee to plate (amrap)
- 20 pull ups + 20 heavy wall balls +max cal ski
11.12.26
HYROX
Every round begins with:
buy -in : 200m run
Odd rounds:
- 500m row
- 150-ft farmer’s carry
Even rounds:
- 20/16-cal bike
- 50-ft sandbag walking lunges
11.11.26
Total Body Balance
balance & stabilizing : (2 sets)
- 100ft each s/a oh db farmers carry + 10 each s/l squat to box
STRICT PRESS — 4×5 @70%
Rest 2–3 min; strict reps only
3×6: front squat (from floor) rpe 6
Clean from floor to front rack each set
5 rounds : (10-min)
- 7 thrusters
- 7 burpees over bar
- 35 doubles
11.10.26
Pump&Sweat
4×6 @70%
E2MOM x4 — bench 0:00, 2:00, 4:00, 6:00
8-min amrap
- 10 DB/MB Chest Press
- 12 DB/MB chest fly
- 14/12 Cal Row
8-min amrap
- 12 each kickback
- 12 OH tricep extensions
- 8/6 Cal Bike (just arms)
8-min amrap
- 10 t2b
- 12 sprinter sit up
- 14/12 Cal Ski
*2-min rest between*